5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate

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Kristian Mitchell
5 years ago
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1 Page Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and maximum calorie burn Body Part(s): Chest Underhand grip chin ups Press Up 1) Hang from a bar using an underhand grip, with your hands shoulder width apart. 2) Pull your body up towards the bar, bending at your elbows. Finish once your chin is over the bar. 3) Lower back down to the start position lengthening your arms. 1) Start in a press up position by supporting your weight with straight arms and on your toes. 2) Flat back and abdominals contracted. 3) Lower yourself towards the floor by bending your elbows, until your chest and hips are just above the floor. Page 1

2 Page Air Squat Underhand grip chin ups 1) Start standing with your feet slightly wider than hip width, weight in your heels, chest up. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up, back flat and extend your arms to counter balance. 1) Hang from a bar using an underhand grip, with your hands shoulder width apart. 2) Pull your body up towards the bar, bending at your elbows. Finish once your chin is over the bar. 3) Lower back down to the start position lengthening your arms Body Part(s): Chest 11 Press Up Air Squat 1) Start in a press up position by supporting your weight with straight arms and on your toes. 2) Flat back and abdominals contracted. 3) Lower yourself towards the floor by bending your elbows, until your chest and hips are just above the floor. 1) Start standing with your feet slightly wider than hip width, weight in your heels, chest up. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up, back flat and extend your arms to counter balance. Page 2

3 Page Body Part(s): Chest Underhand grip chin ups Press Up Air Squat 1) Hang from a bar using an underhand grip, with your hands shoulder width apart. 2) Pull your body up towards the bar, bending at your elbows. Finish once your chin is over the bar. 3) Lower back down to the start position lengthening your arms. 1) Start in a press up position by supporting your weight with straight arms and on your toes. 2) Flat back and abdominals contracted. 3) Lower yourself towards the floor by bending your elbows, until your chest and hips are just above the floor. 1) Start standing with your feet slightly wider than hip width, weight in your heels, chest up. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up, back flat and extend your arms to counter balance Circuit Dumbbell Lunge to Shoulder Press. 1) A series of exercises performed with no rest in between. 1) Stand in an upright position, holding dumbbells in each hand at shoulder height. 2) Take a step forward and lower down by flexing the rear knee. Allow heel of rear foot to rise up while knee of rear leg bends. 3) Pushing through your front foot return to the start position whist Page 3

4 Page Equipment: Bosu Alternating bentover row Bosu Mountain climbers 1) Tip forward from your waist, knees slightly bent and back flat, arms straight holding the dumbbells. 2) Pull one dumbbell towards your abdomen, bending your elbow whilst keeping the other one by your side. 3) Lower the dumbbell and alternate arms. 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on Equipment: Bosu Dumbbell Lunge to Shoulder Press. Alternating bentover row Bosu Mountain climbers 1) Stand in an upright position, holding dumbbells in each hand at shoulder height. 2) Take a step forward and lower down by flexing the rear knee. Allow heel of rear foot to rise up while knee of rear leg bends. 3) Pushing through your front foot return to the start position whist 1) Tip forward from your waist, knees slightly bent and back flat, arms straight holding the dumbbells. 2) Pull one dumbbell towards your abdomen, bending your elbow whilst keeping the other one by your side. 3) Lower the dumbbell and alternate arms. 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on Page 4

5 Page Dumbbell Lunge to Shoulder Press. Alternating bentover row 1) Stand in an upright position, holding dumbbells in each hand at shoulder height. 2) Take a step forward and lower down by flexing the rear knee. Allow heel of rear foot to rise up while knee of rear leg bends. 3) Pushing through your front foot return to the start position whist 1) Tip forward from your waist, knees slightly bent and back flat, arms straight holding the dumbbells. 2) Pull one dumbbell towards your abdomen, bending your elbow whilst keeping the other one by your side. 3) Lower the dumbbell and alternate arms Equipment: Bosu Bosu Mountain climbers Circuit 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on 1) A series of exercises performed with no rest in between. Page 5

6 Page Equipment: Kettle Bells 32 Equipment: Cables Kettlebell Swings Cable Straight Arm Pulldown Swiss Ball Glute Raise 1) Start standing, feet shoulder width apart, holding a kettlebell in both hands. 2) Push your hips back, bending at the knees, keeping your arms straight, shoulders back. 3) Pushing through your heels, snap the hips forward, swinging the 1) Stand upright holding the bar in both hands, with straight arms. 2) Keeping straight arms, pull the bar down to the top of your thighs. 3) Keep your body still throughout the movement. 1) Lie on your back, heels on top of the swiss ball, legs bent to 90 degrees. 2) Push hips up, keeping swiss ball still until body is supported by shoulders. 3) Come back down to start position and repeat Equipment: Kettle Bells Swiss Ball Crunch Kettlebell Swings 1) Lie on a Swiss ball with your lower back pressed into the curve of the ball. Feet flat on floor and knees bent. 2) Upper body should be hanging off the ball, fingertips close to your temples. 3) Flex at the waist lifting upper body by contracting the abdominals. 1) Start standing, feet shoulder width apart, holding a kettlebell in both hands. 2) Push your hips back, bending at the knees, keeping your arms straight, shoulders back. 3) Pushing through your heels, snap the hips forward, swinging the Page 6

7 Page Equipment: Cables 38 Cable Straight Arm Pulldown Swiss Ball Glute Raise Swiss Ball Crunch 1) Stand upright holding the bar in both hands, with straight arms. 2) Keeping straight arms, pull the bar down to the top of your thighs. 3) Keep your body still throughout the movement. 1) Lie on your back, heels on top of the swiss ball, legs bent to 90 degrees. 2) Push hips up, keeping swiss ball still until body is supported by shoulders. 3) Come back down to start position and repeat. 1) Lie on a Swiss ball with your lower back pressed into the curve of the ball. Feet flat on floor and knees bent. 2) Upper body should be hanging off the ball, fingertips close to your temples. 3) Flex at the waist lifting upper body by contracting the abdominals Equipment: Kettle Bells Equipment: Cables Kettlebell Swings Cable Straight Arm Pulldown 1) Start standing, feet shoulder width apart, holding a kettlebell in both hands. 2) Push your hips back, bending at the knees, keeping your arms straight, shoulders back. 3) Pushing through your heels, snap the hips forward, swinging the 1) Stand upright holding the bar in both hands, with straight arms. 2) Keeping straight arms, pull the bar down to the top of your thighs. 3) Keep your body still throughout the movement. Page 7

Page 8 42 43 44 Swiss Ball Glute Raise Swiss Ball Crunch Finished 1) Lie on your back, heels on top of the swiss ball, legs bent to 90 degrees.

8 Page Swiss Ball Glute Raise Swiss Ball Crunch Finished 1) Lie on your back, heels on top of the swiss ball, legs bent to 90 degrees. 2) Push hips up, keeping swiss ball still until body is supported by shoulders. 3) Come back down to start position and repeat. 1) Lie on a Swiss ball with your lower back pressed into the curve of the ball. Feet flat on floor and knees bent. 2) Upper body should be hanging off the ball, fingertips close to your temples. 3) Flex at the waist lifting upper body by contracting the abdominals. 1) Workout complete. Page 8

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength